One of the most effective weight loss exercises, the lunge has been a staple for many workout programs. You start standing with your feet shoulder width apart. Step forward with one leg and start lowering your whole body until your front leg creates a 90-degree angle. Hold the position for a few seconds and return to the starting position. Repeat with the other leg. Do three sets of 15-20 reps. The Lunges engages your whole leg. One of the biggest muscles in your body is quadriceps. The bigger the muscle the more fat you will burn.
Burpees are another wonderful full body exercise that is very effective for burning fat. It makes every muscle in your body work with high intensity. You start standing and in an explosive motion lower yourself in the pushup position. Do a pushup, bring your knees to your chest and explode upwards in a jump like motion. Aim at 3 sets of 10 reps for a great way to burn fat.
This advanced form of the lunges exercise is a great way to burn fat off your body. Start in the lunges position. You can use weights or do it with just your body weight. From the lunges position explode upwards and switch your legs, for example, if you had your right leg extended forward in the lunges position when you land it should be back and your left leg forward. Aim for 3 sets of 10 reps.
The squat is probably the most ancient and most basic exercise that we know of. It has been performed since ancient Greece. You can do it with your own body weight, with weights, at home or at the gym. All that you need to do is stand straight with your legs shoulder-width apart. Lower your body down, until you feel the tension in your quadriceps and in your glutes. Hold the position where you feel most tension and slowly raise back up. Do three sets of 15-20 reps.
The double jump is a great exercise that combines the two best weight loss exercise for legs, the squat and the lunge. Start in the squat position and jump up, land in the lunge position and jump back up, land again in the squat position. Don’t forget to alternate your legs when you have to land in the lunges position. Do 3 sets of 12 reps
This bodyweight exercise is just made for weight loss. It is intense and it works most of your body, legs, and torso especially. Start on the floor in the push-up position. In an explosive motion push your leg towards your chest and back down, repeat with the other leg. Try to make your movements as fast as possible. Aim for three sets of 20-40 seconds of mountain climbers.
The Tabata drill is the best way to burn fat. IT got its name from the Japanese scientist named Tabat who did the research. It is not an exercise itself, but a way to burn fat effectively by combining a few exercises. You do the Tabata in intervals. The first interval should be done with maximum effort, the second interval is the resting period. The interval usually lasts 15-20 seconds. PIck some of your favorite exercises and do the Tabata for 15-20 minutes.
There are many movies that depict people getting in shape just by jumping rope you can burn up to a 1000 calories, and to burn a pound of fat of every week you only need a 500 calories deficit every day. Get a jump rope and stand with your feet shoulder width apart. Flip the rope over your body and jump over it as fast as you can. Do this as an aerobic exercise, for 20-30 minutes.
Body weight exercises
The best and basic way for any beginner to burn fat is by trying out normal body weight exercises, such as pushups or sit-ups. They are great if you want to get rid of annoying fat in a very specific part of your body.
Kettlebell swings are best for someone who is more advanced with working out and is willing to invest in some quality equipment. They are equally useful for isolation and full-body training. Exercises like the kettlebell squat are some of the best ways to burn fat.